Adarq.org

  day

today went to pizza hut, had 100% more salad than i usually get and half the amount of pizza

just typing out an idea

DE

Jerks- 8x2 working from 135 to 225
incline bench-8x2- using 185
db snatches

then the metcon

DE Legs

I had my 20lb weight vest on the whole workout

I did 8 sets of doubles with a pause in the hole for Front squats
135, 155,165,175,185,195,205, 215

then since the 215 was already on the bar I did 8x2 speed deadlifts

DB lunges
ham curls

jump rope for 5 mins then 60 push ups

I wish I could talk like a big old school southern black woman because my workouts today, Id have to start out by saying OOOH LAWD CHIL' for how great they were

So I just got synedrex and yeah it made a difference

warm up with some cleans

Incline bench- 230 for a quick double
Strict OH press- 135x5
                         145x5
                         160x5

Push press-  160x5
                    170x5
                    185x5

upright rows- 135x3x5
db side raise/front raise- 30sx30 reps
incline db press super set with standing alternating OH DB press- 50s for the chest and 40s for the OH press, went 3 rounds of 10 reps
did some tricep work and some ab work
drop set on shoulder press machine
took a break

METCON
5 minutes
3 burpees
3 kipping pull ups

2 min break

3-6-9-12......21
snatch-65lbs
push ups

made it to 3 snatches in round 21

took a break

single arm shoulder press(stuck barbell in a corner) worked up to 100lbs r so on the bar for a few sets of 10
shrugs- 225x10 fast as shit
db side raises and front raises and oh press-20lbsx100


I think thats it, the first and last workouts i did was with 2 different people and the metcon by myself

I still feel like I can go but tomorrow in the morning I'm going to try and walk a mile while holding my 150# Medball

yeah I've tried handstand push ups and a bit too heavy for them, handstand walks is a no right now and I'd practice muscle ups if I could but I'd have to have someone weigh down the tower on the other side so I dont flip it haha.

I'll give everything a try when I cut weight probably around 220, ultimately I want to be 195 or 200


This morning had to change it up a bit

Rack pulls below knees(hammys still sore as hell) just did singles from 315-355
PRows- worked up to a single of 185
Powerlifter rows- 315x10

        WHat i mean by powerlifter rows is I've seen a lot of powerlifters just side the bar up their legs for bent over rows, but I'm practicing what john north calls the catapult technique for more hip drive through the cleans and I figured thatd be a good thing to get stronger at.

DB deadlifts- worked up to the 100sx10

Lat pulldown- worked up to a heavy 5 then back down and did a set of 10 while holding at the bottom

Some arm work and to finish it off

Some people came in to get a idea of the equipment in the gym, and I pissed the old chicks off after they told the people we dont need new equipment, but I budged in and hopefully because of me we will be getting rowers and maybe some hammer press machines and bumper plates

Also the ultimate goal is to open my own CF gym in Ithaca, NY and compete in the games before I'm 30.  If I do then I will have to idk put a laxative in rich fronings drink before each event so hopefully it slows him down.

This morning

did jackie, took me forever because I tried to do the run too fast and it killed me

before that I did cleans off the floor.

135-155-175-195-215(i think this might be a new pr from the floor)

soon I'll be heading out to figure out what I wanna do

Afternoon

Cleans to warm up

Fsquat- 5 rounds of 135x5, 175x5, 200x5

Sumo high pulls
Front rack DB squats n lunges
Spider-Man pushup and medball throws